Are you struggling with knee pain? I get it. I had a kneecap replacement in 2018. It fixed one problem and created another. It’s so important to take care of our knees and keep building strength as we age to keep our bones strong.
Isometric Leg Extensions with a Towel
If you are experiencing a lot of pain, this PT exercise will keep your quad firing when bending the knee is a problem,
Put a rolled-up towel underneath your knee and contract your quad. This might initially feel funny, but you’ll get the hang of it.
Leg Raises with a Foam Roller
Place the foam roller under your knee. This will raise it higher than the towel in the last exercise and it’s more difficult to push against.
Lift your leg from the knee joint down until it is straight while contracting the quad. This is an exercise that is also good if you are trying to maintain or get more extension ( a straighter leg)
Glute Bridges
These will keep your glutes and hamstrings in the game.
Lie on the floor with your knees bent 45 degrees with your feet on the floor. Lift your rear off the ground until your hips are in one from your knees to your shoulders. Overextending does not help. You want a straight line from your knees to your shoulders.
Another reason NOT to raise your rear too high is that it can start to kink your neck.
Squeeze your glutes at the top of the motion and hold for 2 seconds, then slowly lower to the floor.
These are exercises for people currently experiencing moderate or severe knee pain or for people beginning a workout program. Consult your doctor before beginning any workout or exercise.
